Creating a 4-Month Half Marathon Training Plan

Preparing for a half marathon in 4 months (16 weeks) gives you the ideal timeframe to comfortably build endurance, avoid injury, and cross the finish line strong and proud. This comprehensive 4-month half marathon training plan is suitable for beginners and intermediate runners alike, and it comes with clear weekly goals to help you stay on track.

• Use our free running plan generator to create a personalised plan tailored specifically to your goals and schedule

Why Choose a 4-Month (16-Week) Half Marathon Training Plan?

Training over a span of four months (16 weeks) provides you with ample time to gradually adapt your body to longer distances, incorporate variety into your workouts, and recover effectively. It’s perfect for beginners or anyone who prefers a steady, manageable progression towards race day.

Detailed 4-Month (16-Week) Half Marathon Training Plan

Weeks 1-4: Foundation and Consistency

• Weekly mileage: 10-15 miles (16-24 km)
• Weekday Runs: 2-3 easy runs, each 3-5 miles (5-8 km)
• Weekend Long Run: Gradually build from 4 to 6 miles (6-10 km)
• Cross-Training: 1-2 sessions (cycling, swimming, yoga)
• Key Focus: Build routine and aerobic base

Weeks 5-8: Building Endurance

• Weekly mileage: 15-20 miles (24-32 km)
• Weekday Runs: 3 runs, with one speed or tempo session included weekly
• Weekend Long Run: Gradually increase from 7 to 9 miles (11-14.5 km)
• Cross-Training: Maintain 1-2 sessions per week
• Key Focus: Increase mileage steadily and introduce varied pacing

Weeks 9-12: Strength and Speed Development

• Weekly mileage: 20-25 miles (32-40 km)
• Weekday Runs: 3-4 runs, include intervals, hills, or tempo runs
• Weekend Long Run: Progress from 10 to 12 miles (16-19 km)
• Cross-Training: 1-2 sessions, include strength training and core work
• Key Focus: Enhance endurance, build speed, and muscular strength

Weeks 13-16: Peak Mileage and Taper

• Weekly mileage: Peak at around 25-30 miles (40-48 km) then taper
• Longest Run: Peak at 12-13 miles (19-21 km) three weeks before race day
• Taper Period: Reduce mileage in final two weeks to allow recovery
• Cross-Training: Keep light; maintain fitness without fatigue
• Key Focus: Peak readiness and optimise energy for race day

Additional Tips for Success

• Prioritise Recovery: Regularly schedule rest days, proper sleep, hydration, and nutrition.
• Strength Training: Regularly perform exercises targeting the core and lower body.
• Listening to Your Body: Adjust your plan as necessary. If fatigue or discomfort arises, take extra rest days.

Generate Your Personalised 4-Month (16-Week) Half Marathon Training Plan

For a tailored approach, our free running plan generator creates a personalised 4-month half marathon training plan specifically designed around your experience, schedule, and goals. Generate your perfect training schedule today!

Can You Complete a Half Marathon in 12 Weeks?

A 12-week schedule is feasible but better suited for runners already comfortable with regular running. Beginners or runners with less base mileage should ideally stick to the full 16-week approach to reduce injury risk and ensure comfortable race-day completion.

By following this detailed 4-month half marathon training plan for beginners, integrating cross-training and recovery, you’ll feel confident and well-prepared when race day arrives.

Enjoy every step of your half marathon journey!